Basic Practice: Freeing the Pelvis and Ribcage in Twists

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In this twisting practice, the goal is to elongate the trunk and spine so that the pelvis and rib cage can move freely with a certain amount of independence from each other. To help this happen, focus on folding cleanly at the hip crease without collapsing the chest and rounding the back, or without pushing the chest forward and gripping the back. In each of the asymmetrical pose--be they standing, seated or reclined--allow the pelvis and the chest to turn away from each other.

The Sequence:


Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vajrasana (Downward Facing Thunderbolt Pose)

Reclined Glute Stretch

Jathara Parivartanasana (Belly Turning Pose) simple variation
• Do the pose with the knees bent and a block between them.
• Do five sets, rolling the pelvis from side to side without holding. Exhale the pelvis out to the side, inhale it back in.
• On the last set, hold the pose for several breaths on each side.

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Pashchima Baddha Hastasana (Elbows Clasped behind the Back) in Tadasana (Mountain Pose)
• Do both crossings.

Parshvottanasana (Intense Side Stretch Pose) with the elbows clasped behind the back

Parivrtta Trikonasana (Revolved Triangle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Dandasana (Staff Pose)

Marichyasana 3 (Marichi’s Pose 3) sitting up on a block or blankets

Gomukhasana (Cow Face Pose) legs only into a forward bend

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1) sitting up on a block or blankets

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Jathara Parivartanasana (Belly Turning Pose) passive variation
• Lie on the floor and release into the pose.

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)


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